Calories

[FR]

Last year, I started watching calories more closely and frequently worked out. I weighed about 160 lbs. and was trying to get down to about 150 lbs. Over the past year, I have been working more hours and haven't had the time to work out as much; as a result, I am now 175 lbs., an upward shift of 15 lbs. I figure for a person who does not have time to workout during the week, only on weekends, I must watch my calories again and consume about 1500 per day (I do 2000-2300 approx now). I am worried that it is going to take forever to get back down to 160lbs., let alone 150 lbs. I am hoping that taking a brisk 45 minute walk on my lunch break everyday will help. Does anyone have any suggestions?

[rosie108]

if you're interested FR, there are two books, The pH Miracle and pH Miracle for Weightloss by Robert O Young phD and Shelley Redford Young (his wife) he's a microbiologist and she's a chef. They advocate a vegan diet for health reasons..........

It's a fascinating read and the final thing that convinced me to go vegan (i'm a recent convert).

They argue that if you follow their plan most people will probably loose weight, but mainly your body will stabilise at it's ideal weight.

[foxytina_69]

As far as I know, you do not become brain damaged from eating less than 1200 calories a day. Yes your body does start to feed off of muscles and tissues when you are in starvation mode but only after its burned and gone through carbs, fats, and proteins (in that order). Then it will start eating away at your muscle and tissues. While this is true, however, I have also read many research studies on eating extremely low calorie diets and eating disorders and I have yet to find a study that comes even close to that conclusion. Most of the time people are able to bounce back and lead healthy lives and while your metabolism reduces by 10% under 1200 and by 50% when you eat under 900 cal/day (I believe thats the statistics although it's been a while since I've read that study) your metabolism can stabilize again. The only long term damage I've been able to find is possibly from the amenhorrea that comes from eating too little and if that goes on for years, for example three years (and I do emphasize years as it takes a long time), it is possible that it will cause infertility. Also it is possible to however, in extreme cases of anorexia, have a heart attack. Brain damage, however, is a completely new idea to me and while sometimes people might seem a little off I think it has more to do with the fact that you just don't have the energy to use your brain and think and focus because your body is using all your calories keeping you alive than brain damage. :confused:

hmmm... its really too bad i cant remember the source i read that from.

[waveslidah]

calorie guidelines are typically are geared towards average westerners and there are always exceptions.
Also there is something called bio diversity. An extreme example would be Kenyan long distance runners in high altitudes. I have read about the exercise regimine and diet typical for Kenyan runners. Very low in calories (less than 2000 calories yet they run 12-25 miles a day at a very 5 mile pace).

Now some may think "if its ok for the Kenyans its ok for me, after almost all the world's top distance runners are Kenyans"

Well if most westerners tried to adapt an extreme diet/ workout like the kenyans they would likely fail. In fact many would keel over and die before long.

There really is no magic numbers. Caloric guidelines can be helpful but more importantly you must be in tune with your body. I know that when I am acive it is easier for me to sense when I am really hungry and not just hungry out of impulse/boredom.

FR exercising during your lunch is a brilliant idea. I started running during my lunch breaks and riding my bike to work. I bring my lunch to my desk and eat it on the clock. Luckily my boss doesn't mind me wearing shorts, t shirts, and eating. Hes been pretty supportive and I've slimmed down quit a bit in about in 1.5 years.

[LittleNellColumbia]

Hello!

First of all, anyone who says that calorie counting is obsessive and unnecessary is wrong. It is a well known fact that each person has a set BMR which determines how much energy (calories) they need to survive. Any activities on top of merely sleeping needs to be added to the BMR calories, determining your over-all caloric needs. Each and every person has a different make-up, so obliviously we cannot estimate another individuals requirements. For eg. You could be a tiny petite 40kg female with hardly any muscle at all, therefore you would probably not even need as much energy as an online BMR calculator would advise, because these Calculators dont take into acount each individuals fat:muscle ratio. And everyone knows that muscle is ultimately what burns calories, and plays one major role in determining your caloric requirements.
Noone can advise or estimate anouther individuals energy requirements (unless you are a medical practitioner who has performed an individual test based on muscle:fat ration, core temp etc) because we cannot determine anouther persons musle mass etc. One 60kg male of an average build may need 2000 calories a day, whereas another man of the same weight but a higher muscle:fat ratio would need more calories because the rate at which his body is burning energy is higher.
Counting calories is not obsessive, nor is it unecessary. If it were, then we would all be walking around happy-as-larry not a care in the world and would all be the perfect weight. Your size is determined by caloric intake/expenditure. To lose weight you must expend more than you take in and vice-versa. If one did not count, or atleast estimate ones caloric intake, how would anyone monitor their weightgain, weightloss or maintainance?
Also, genetics has little to do with your weight. I was once what someone might call "A big girl", but i lost 20kg and now i have found out i have quite a small frame. If i had not educated myself on calories and health, i would not have lost weight. simple as that.
Sorry, i just had to write that. Im not having a go at anybody, i am merely expressing an opinion (and fact) and hopefully educating some people that dont know much on the subject. I know it might seem ridiculous to accept advice or info from a 15 year old, but i do know what im talking about! When i had an ED i would stay up all night reading every book i had bought or borrowed on health/nutrition- you name it i read it! I have spoken to numerous dietitions, naturapaths etc also. Sorry i dont mean to ramble or to try and make myself sound superior because i know that im not. Im just sort of taking the time to tell ppl a little about myself, since im fairly new to this forum! I just stumbled upon the subject of calories and weightloss, which i know something about, and jumped at the chance to finally contribute something to this lovely forum. I hope i havnt condemned myself to badly!!! lol

Best wishes

[Roxy]

Thank you for your contribution.

There are a number of people on the forum who have suffered from an eating disorder, and some members are still working to try and overcome their disease. Therefore, this can be a touchy subject, with varying opinions.

Personally, I don't think calorie counting is unhealthy or pointless. Calorie counting has helped me get a recent over-eating problem under control and actually take a look at the nutritional value of what I eat.

I do however believe that obsessive calorie counting can lead to unhealthy behavior.

[foxytina_69]

Thank you for your contribution.

There are a number of people on the forum who have suffered from an eating disorder, and some members are still working to try and overcome their disease. Therefore, this can be a touchy subject, with varying opinions.

Personally, I don't think calorie counting is unhealthy or pointless. Calorie counting has helped me get a recent over-eating problem under control and actually take a look at the nutritional value of what I eat.

I do however believe that obsessive calorie counting can lead to unhealthy behavior.

couldnt agree more!

[Wishin986]

First of all, anyone who says that calorie counting is obsessive and unnecessary is wrong.

well that is quite the strong statement. first off, i dont think you can tell everyone that things are that black and white. just because your experience may be different than others doesn't mean that yours is right and everyone else is wrong. for me calorie counting is obsessive, to the point where it literally took over my life. i have forced myself to stop counting and writing down calories in journal entry after journal entry because i didnt have a life anymore that wasn't centered around food and numbers and weight and while i still am not fully recoved from my eating disorder i am on a definate high because of it. so for me calorie counting is extremely obsessive and unnecessary and unhealthy. it leads me down even more extreme destructive paths than im already on.

i do appreciate your time in explaining your viewpoint and saying all of that, but i think that first statement is a tad bit too strong and opinions should be just that, opinions.

i don't mean to sound mean it's just one of those things that means a lot to me and is really personal. :)

[waveslidah]

I agree with much of what happycow says but I must peacefully dissent on the role of genetics.


Noone can advise or estimate anouther individuals energy requirements (unless you are a medical practitioner who has performed an individual test based on muscle:fat ration, core temp etc) because we cannot determine anouther persons musle mass etc.

Yes getting a good estimate of one's BMR is the difficult part of counting calories and for some the general guidelines that are published are way off. Also measuring calories burned during activity is a challenge. For example a waitress works an 8 hour shift running food and bussing tables. How many calories burned?



genetics has little to do with your weight.

Well you mentioned that muscle mass is directly related to your BMR in your above quote. You also acknowledged that your weight lose/gain is determined by the difference between your BMR and caloric intake. Well if you ask any serious weight lifter they will tell you that some people have a much easier time packing on muscle than others because of genetics. How about the Kenyans that I mentioned in my previous post? Genetics has a ton to do with their weight, size, strength, BMR, and ability to absolutely dominate the sport of long distance running (of course training has a lot to do with it too).
Now please don't misunderstand me. I live in the United States and I don't believe we got fat through genetics. I believe that about 99% of obese Americans got there through lifestyle but at the same time I know that I can not refer to a cut and paste homogenized calorie guideline because my BMR does not conform to their projections.





Counting calories is not obsessive, nor is it unecessary.


Effective weight lose can be done through counting calories or not. Remember your BMR (even done by licensed physician) is an estimate. Determining your caloric needs by "eating when you feel hungry (not impulsive hunger)" is another way of estimating.

Of course here in the United States a frightening percentage of adults suffer from- /metabolic disorder/ syndrome X/ pre-diabetes/ (all of these terms are being used to describe the same phenomenon), the symptoms of which include unwarranted hunger. People who suffer from Syndrome X have too much insulin being produced and their indicators of hunger are out of order so in cases such as these (and many others), counting calories may be feasible.

I elected not to count calories because I believe successful weight lose comes from preparing yourself for the everyday world and for me that didn't include counting calories. Instead I focused on raising my BMR and eating healthy. In the end I lost 40 lbs (slowly the healthy way) and 6 inches from my waist. If I eat square meals, don't snack on junk, and maintain an active lifestyle then I know that I am doing well. Of course I would be a fool to knock calorie counting for everybody. If it works it works.

Cheers

[Roxy]

My approach to losing weight was a bit creative. I elected not to count calories because I believe successful weight lose comes from preparing yourself for the everyday world and for me that didn't include counting calories. Instead I focused on raising my BMR and eating healthy. In the end I lost 40 lbs (slowly the healthy way) and 6 inches from my waist. If I eat square meals, don't snack on junk, and maintain an active lifestyle then I know that I am doing well. Of course I would be a fool to knock calorie counting for everybody. If it works it works.



Actually, I know this same method, has worked for other members of the forum too :)

[waveslidah]

Oh yeah I'm sure many of the people on the forum have experienced success without counting calories. I mentioned that my "approach was creative" but I didn't really go into why because it was a tangent from the main topic so I have since edited out. Thanks for pointing that out Roxy.

[Mystic]

I am really sorry, but people who have no food issues DO NOT count calories. They eat when they are hungry and they stop when they are full. And they listen to their bodies, which is why people with no food issues don't get fat. People who resort to counting calories are people who are either overeating for some reason, or people who are desperate to control every crumb that passes their lips. While these may not be classified as eating disorders, I don't care what anyone says - counting calories is not natural behaviour. I am yet to hear a story about a caveman who counted calories.

If you eat the right foods and listen to your body, counting calories would be unnecessary. Unfortunately the norm these days is being obsessed about weight, and while calorie counting can start off innocently, it can also become obsessive and destructive.

[Wildflower]

I agree with Banana.

Counting calories is not only a total pain in the ass, and is not a good judge of ones nutritional needs. You can get an entire days calories from a movie theatre sized soft drink now a days. That doesn't mean you should stop eating for the day - you have gotten 0 vitamins or fat and eaten nothing but simple sugars that most people will burn through (or store) very quickly.

For the record, I did suffer from anorexia in the past, and I never counted calories. I consumed quite a lot of high sugar/calorie products and still lost an incredible amount of weight.

Afterwords, in "recovery" I counted calories and fat for years.

Maybe I have a different definition of calorie counting? To me this means writing down everything that you eat and stopping eating when you have reached what you consider to be your daily limit. This means to me, a) that if you have X calories for lunch, you don't eat dinner even if you are hungry or b) you eat a small lunch and stop when still hungry to be able to have dinner later.

If you are counting calories by "estimating" your meals to make sure you get enough calories (if one has a problem eating enough for whatever reasons), I guess that is different...but it is still a pain in the ass.

As you said, it is hard to judge ones true caloric needs. Why count calories then? Every day you have different needs depending on your weight that day and excercise level. Sleep, stress, etc all factor in as well.

Happycow, i respect you and do not take your age into consideration when reading your post. you are right, the key to weightloss is burning more than you consume and you can usually do that through calorie restriction. I think what is hitting hard with others is that calorie restriction is generally associated with unhealthy lifestyles. After all, calorie restriction is about taking in less than your body needs. This is true if you weigh 50lbs or 500lbs. Just because one may *need* to lose weight doesn't mean their body doesn't also need those extra calories. Also, calorie restriction is associated with calorie counting, which is generally practiced by people with disordered eating. Just my thought...

[speedylemons]

i go through periods of counting every single calorie and then just forgetting it all and eating as healthily as i can.


I do the same thing. I generally tend to estimate calories in foods.. i also just kind of know certain food's caloric content. I try to stay away from sweets and higher fatty foods, but i dont really know how much of the bad fat you're supposed to get. hmm ill have to look into that. I usually try to stay between 1000-1400 calories a day. The post about eating 10+ fruits and veggies inspired me to get my daily calories from at least 10 f/v FIRST, and then move onto wholegrains and other foods with high-fat content [avocado, pb, etc]